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  6. Pumpkin seeds vs. Duck meat

Pumpkin seeds vs. Duck meat — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and duck meat

  • Pumpkin seeds have more zinc, fiber, magnesium, copper, potassium, and manganese, while duck meat has more vitamin B3 and vitamin B5.
  • Pumpkin seeds cover your daily need for zinc, 77% more than duck meat.
  • The amount of saturated fat in pumpkin seeds is lower.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Duck, domesticated, meat, and skin, cooked, roasted.

Infographic

Pumpkin seeds vs Duck meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 18% 101% 76% 51% 67% 7.7% 2.5% 109%
Contains more MagnesiumMagnesium +1537.5%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +350.5%
Contains more IronIron +22.6%
Contains more CopperCopper +204%
Contains more ZincZinc +453.8%
Contains less SodiumSodium -69.5%
Contains more ManganeseManganese +2510.5%
Contains more PhosphorusPhosphorus +69.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 21% 14% 1.5% 44% 62% 90% 66% 42% 38% 13% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +411.8%
Contains more Vitamin B2Vitamin B2 +417.3%
Contains more Vitamin B3Vitamin B3 +1587.1%
Contains more Vitamin B5Vitamin B5 +1860.7%
Contains more Vitamin B6Vitamin B6 +386.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Duck meat DV% diff.
Zinc 10.3mg 1.86mg 77%
Fiber 18.4g 0g 74%
Magnesium 262mg 16mg 59%
Copper 0.69mg 0.227mg 51%
Selenium 20µg 36%
Polyunsaturated fat 8.844g 3.65g 35%
Cholesterol 0mg 84mg 28%
Vitamin B3 0.286mg 4.825mg 28%
Saturated fat 3.67g 9.67g 27%
Vitamin B5 0.056mg 1.098mg 21%
Potassium 919mg 204mg 21%
Manganese 0.496mg 0.019mg 21%
Carbs 53.75g 0g 18%
Vitamin B2 0.052mg 0.269mg 17%
Monounsaturated fat 6.032g 12.9g 17%
Fats 19.4g 28.35g 14%
Vitamin B12 0µg 0.3µg 13%
Vitamin B1 0.034mg 0.174mg 12%
Vitamin B6 0.037mg 0.18mg 11%
Phosphorus 92mg 156mg 9%
Choline 50.4mg 9%
Iron 3.31mg 2.7mg 8%
Vitamin A 3µg 63µg 7%
Calories 446kcal 337kcal 5%
Vitamin E 0.7mg 5%
Vitamin K 5.1µg 4%
Calcium 55mg 11mg 4%
Sodium 18mg 59mg 2%
Protein 18.55g 18.99g 1%
Vitamin D 0µg 0.1µg 1%
Folate 9µg 6µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin D 0IU 3IU 0%
Tryptophan 0.326mg 0.232mg 0%
Threonine 0.683mg 0.773mg 0%
Isoleucine 0.956mg 0.872mg 0%
Leucine 1.572mg 1.465mg 0%
Lysine 1.386mg 1.486mg 0%
Methionine 0.417mg 0.475mg 0%
Phenylalanine 0.924mg 0.752mg 0%
Valine 1.491mg 0.938mg 0%
Histidine 0.515mg 0.462mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +363.4%
Contains more FatsFats +46.1%
Contains more WaterWater +1052%
~equal in Protein ~18.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
37% 49% 14%
Saturated fat: Sat. Fat 9.67 g
Monounsaturated fat: Mono. Fat 12.9 g
Polyunsaturated fat: Poly. Fat 3.65 g
Contains less Sat. FatSaturated fat -62%
Contains more Poly. FatPolyunsaturated fat +142.3%
Contains more Mono. FatMonounsaturated fat +113.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.